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Two Gram Sodium Diet
What Is Sodium?
Why Limit Sodium Intake?
Food Choices on a Two Gram Sodium Diet
|Food Category||Foods Recommended||Foods to Avoid|
|Meats and Beans||
|Fats and Oils||
|Snacks and Condiments||
- Make fresh fruits and vegetables, and minimally processed whole grains (such as old-fashioned oats, brown rice, whole grain pasta, barley, bulgur, and whole-wheat couscous) the base of your diet.
- Do not add salt to food when cooking or at the table. If food needs more flavor, get creative and try different herbs and spices. Garlic, onion, lemon, lime, and vinegar also add flavor to foods.
- Avoid fast food and convenience food—they tend to have a lot of added salt.
- Salt is often used as a preservative. Fresh foods are lowest in salt. Purchase fresh poultry, fish, meat, and vegetables whenever possible.
- A good rule of thumb, when in the grocery store, all the aisles in the middle of the store contain products with high sodium. And usually all foods on the outside aisles (produce, meats, etc.) are lower in sodium.
- Certain medications may contain sodium, such as antacids and laxatives. Ask your doctor or pharmacist about any medications before you take them.
- When eating out, choose meals that are lower in salt and ask that your food be prepared without any added salt.
Reading Food Labels
- Avoid foods that contain more than 500 mg salt per serving, this includes soups and frozen dinners.
- Don’t just check the list of ingredients for the words sodium and salt—sodium may be disguised under other names. Here are some common high-sodium ingredients: monosodium glutamate, brine, and broth.
Here are the definitions of some commonly used terms that you may see on foods:
Term Meaning Sodium-free Less than 5 mg of sodium per serving Very low sodium 35 mg of sodium or less in each serving Low sodium 140 mg or less in each serving Reduced sodium At least 25% less sodium in each serving than the reference food. For example, if the food usually has 1,000 mg of sodium, the same food made with reduced sodium would contain 750 mg of sodium. Food not necessarily “low sodium.” Light in sodium 50% less salt than in original product “No Salt Added” and “Unsalted” No salt was added to the product. However, the food may still contain sodium.
- Reviewer: Dianne Scheinberg Rishikof MS, RD, LDN
- Review Date: 09/2016
- Update Date: 09/30/2013